Name: Playbook - Oliver Forslin - W4/D5 - Pull
Uploaded: 2021-11-22T08:52:27.384Z
Duration: 45 min
Description: W4/D5 - Pull

Tontsa

- Deadlift 5 x 5
- Close grip pull down 4 x 12
- T-bar row 4 x 10
- Wide grip lat pull down 3 x 12 
- Seated cable row 6 x 10, 10, 12, 12, 12, 20
- Bent over dumbbell raise 3 x 15, 12, 12
- Barbell shrugs 4 x 20
- Seated alternate dumbbell curl 3 x 10, 10, 12
- Barbell curl 3 x 12

- Place the bar just above your feet
- Engage your lats
- Pull the bar up with neutral spine 
- Reach full extension keeping your upper body tight

Conventional deadlift

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Mid grip lat pulldown

- Press your chest against the pad
- Pull the handles up and back
- Engaging your lats and mid back as you pull
- Release back to starting position

Chest supported T-bar row

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Pull the bar in towards your body
- Keeping your body neutral and core engaged
- Elbows drive back, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row (bar)

- Raise the dumbbells forward until you reach shoulder height
- Lower with a slow and controlled movement

Dumbbell front raise

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Barbell shrugs

- Curl the dumbbells up engaging your biceps
- Lower with a controlled motion

Dumbbell curls

- Keep your elbows close to your body
- Curl the bar up towards your shoulders
- Engage your biceps
- Return to the initial position with a controlled movement

Bicep curl (EZ bar)

W4/D5 - Pull

Morten

Sebastian

W1/D1 - Push

Bellinsky

W1/D2 - Pull

Ronnie

I don’t feel my legs, Really good workout!

Robin

W1/D3 - Legs

Johnny

W1/D4 - Push

I needed a little change in my current workout. So I tried PPL and it was awesome, thanks Olli 🙏🏼♥️

Hansen

W1/D5 - Pull

Hayden March

W1/D6 - Leg

Steven

W2/D1 - Push

W2/D2 - Pull

Joachim

W2/D3 - Legs

Axel

Pontus

W2/D4 - Push

Great workout routine as always brotha W ❤️

W2/D5 - Pull

Always great bro, I’m only 15 and have been doing this for almost two weeks and have gained 3 lbs of muscle mass ❤️

W2/D6 - Leg

Anonymous

Great push day yet again W workout routine brother ❤️

W3/D1 - Push

Insane pump, the best of all the combos 👌🏻👌🏻

Kim Andre

W pull workout yet again W brother ❤️

W3/D2 - Pull

Kolby

Legs are dying great workout brotha W ❤️

Trajce

W3/D3 - Legs

W workout routine had a great push day today! W workout brotha ❤️

W workout routine yet again W brotha ❤️

W3/D4 - Push

Had another great pull day on this W workout routine W brotha ❤️

W3/D5 - Pull

W3/D6 - Leg

W workout routine as always W brotha WWWWWW❤️

W workout yet again had a great push day off this routine brotha W ❤️

W4/D1 - Push

It was an amazing work out today thanks Oliver

W4/D5 - Pull

Community

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